Hip Flexor Muscle Stretches

Hip Flexor Stretch; Standing
14th August 2014

Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward. If you have anterior knee […]

Unilateral Hip Flexion Stretch
6th March 2014

    Muscles: Gluteus Maximus & Iliocostalis Lumborum   Method: Lie on your back and pull one knee up to your chest whilst the other is straight on the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a […]

Muscles: Gluteus Maximus, Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus & Obturator Externus   Method: Sit cross-legged. Keep your back straight and slowly lean forwards to the ground   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a safe environment […]

Hip Flexor Stretch; Kneeling
17th February 2014

  Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward.   Physiotherapy, Injury Prevention […]

Groin Adductor Muscle Stretch; Sitting
17th February 2014

  Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis   Method: In a sitting position bring the soles of your feet together and bring them towards your groin. Hold onto your ankles and push your knees downwards with your elbows. Make sure to keep your back straight and upright.   Physiotherapy, Injury Prevention & […]

Muscle Group: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles) Located on the front aspect of the thigh   Muscle Action: Primarily knee extension but also aids hip flexion Controls both knee flexion and hip extension eccentrically   Method: Stand tall and grasp one ankle to the rear as illustrated above Keep […]

Hip Flexor Stretch
3rd May 2013

Muscle Group: Hip Flexors (Rectus Femoris, Psoas Major, Psoas Minor & Iliacus muscles)   Muscle Action: Hip flexion and controls hip extension   Method: Place your hands on your hips & lunge forward keeping both feet facing in the direction of the stretch Slowly lean back until a stretch is felt on the front of […]

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